DISCOVER PROPER ERGONOMICS FOR YOUR HOME OFFICE ED NEW POLICIES AND PROCEDURES TO KEEP YOU SAFE
EXERCISE OF THE MONTH DEAD BUG | HEEL TOUCHES Lie on your back with your hands and knees raise upward, keeping your core engaged. Slowly lower one heel to the ground, then alter- nate sides, keeping your core engaged. Repeat 6-10 times on both sides.
With all of usworking from home, it can be difficult to find a comfortable workspace. It is important to make sure that the ergonomics in your office are functioning properly, in order to avoid developing unwanted aches and pains. Whenworking fromhome, ask yourself, “how do I
maintain my posture throughout the day?” Do you catch yourself slouching frequently? Do those last couple hours of the workday leave you achy? If you are experiencing aches and pains, especially in your neck or back, poor posture is probably to blame. Fortunately, posture can be improved with some ergonomic changes. Making the Most of Work-From-Home Days If you work from your home office all day, it is important to have a proper ergonomic setup. Make sure that you are at a proper height with your desk chair and computer, so you don’t have to slouch or lean forward. Additionally, make sure your chair has the proper lumbar support needed to help you sit straight while you’re working. These simple steps can help tremendously with your overall posture. If you are at a desk for extended periods of the day, it is important to make sure your back posture is okay. Sit upright, place your feet flat on the floor, and try not to cross your legs. Make sure there is a small gap between the back of your knees and the chair. Having a chair with strong back support and padding is also recommended for making your upright position more comfortable. In addition to making the most of your home office, it is also important to make sure you are taking care of your body. It is important tomake sure that you get up every30 minutes or so and take a small walk, at least for a minute or two. This will help in loosening up your muscles and joints, as well as initiating a stronger blood flow. When you exercise, you are stretching and strengthening certain muscles of your body, including problem areas such as your neck and back. Taking even a small amount of time towalk or jog around the neighborhood every day after working from home can highly improve your posture and gait – in addition to helping you get you out of the house for some time!
Exercises copyright of
PIRIFORMIS STRETCH While lying on your back, hold your knee with your opposite hand and draw your knee up and over towards your opposite shoulder.
Always consult your physical therapist before star ting exercises you are unsure of doing.
Patient Spotlight
“Pre and postoperative, my ankle was weak. Homestead PT helped me recover from my surgery and become stronger than before. I am confident in my ankle’s abilities and feel ready to return to activities I enjoyed.” - KG. “ I am confident in my ankle’s abilities and feel ready to return to activities! ”
Made with FlippingBook Online newsletter